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Exercises for STRETCHING AND STRENGTHENING EXERCISES


Patellofemoral pain


GASTROCNEMIUS STRETCH Lean against a wall or chair for support, take a small step forward with one leg, stand with both heels in contact with floor. Bend the front knee (keeping the back knee straight) and your head up and hips forward. You should feel a stretch in your calf. Hold for 20-30 seconds.


SETS REPS 1


8-10


SOLEUS STRETCH Keep the same position as above but bend the back knee (instead of keeping it straight) while keeping the heels on the floor. Again you should feel this stretch in your calf area, although this stretches a different muscle. Hold for 20-30 seconds.


SETS REPS 1


8-10


HAMSTRING STRETCH WITH CHAIR Place your ankle on a chair keeping your toes pointing up to the ceiling and gently lean forward until you feel a stretch in the hamstring area. Place your hands on your thigh, do not lean on your knee joint. Hold each stretch for 20-30 seconds.


SETS REPS 1


8-10


ILIOTIBIAL MUSCLE STRETCH Stand side on to a wall with the affected leg closest to the wall. Place your arm on the wall for support and cross the affected leg behind the other. Lean your hips towards the wall until you feel a stretch on the outside of your hip. Hold stretch for 20 seconds.


SETS REPS 1


8-10


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


MINI SQUATS Begin with small squats on both legs. Squat to 45o


if there is no pain


(otherwise try reducing the depth of the squat until you can perform it without pain).. If this is easy then progress to holding weights or wearing a rucksuck containing weight.


SETS REPS 3


10


ONE LEG MINI SQUATS Repeat the exercise above but this time standing on only one leg (use a chair or wall for support if necessary). When you can hold your balance for 60 seconds regularly, progress to not using support and then if you can, try repeating the task with your eyes closed.


SETS REPS 1


10


STEP UP, STEP DOWN Begin by stepping up on your affected leg and down on your unaffected leg. As long as you remain free of pain progress to stepping both up and down on your affected leg.


SETS REPS 3


15-20


DYNAMIC STRENGTH As long as you remain free of pain, progress to hopping forwards, then backwards, then to the left and back to the centre, then to the right and back to the centre, keeping your balance for up to 60 seconds.


SETS REPS 1


10 Produced by


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